Home Ernährung Molke vs. Pflanzenprotein: Was sollten Sie wählen?

Molke vs. Pflanzenprotein: Was sollten Sie wählen?

von NFI Redaktion

Choosing a protein powder can be overwhelming due to the variety available on the market. Many powders are based on whey, an animal protein, but there are also soy and pea powders that are plant-based.

If you’re curious about the key differences and similarities between whey protein and plant-based protein, we’re here to help!

What is Whey Protein and What is Plant-Based Protein?

Woman making protein shake | Whey vs. Plant Protein

Whey protein is one of the main proteins found in cow’s milk (the other being casein). Plant-based proteins, on the other hand, come from a variety of different plant sources.

„The most common plant-based protein powders are soy, pea, and hemp proteins,“ says Mascha Davis, MPH, RDN, author of Eat Your Vitamins. For example, pea protein can be found in Chocolate Plant-Based Vegan Shakeology.

She explains that some brands mix proteins from different plant sources to create a complete product. „This means that when mixed, all essential amino acids are present in the powder,“ she says. (Whey is a naturally complete protein.)

While there are many different plant-based proteins with varying ingredients and nutritional profiles to choose from, Davis highlights some basic differences and similarities between an average plant-based protein and whey:

Differences between Whey and Plant-Based Proteins

  • Whey is derived from cow’s milk; plant-based proteins contain no animal products, making them suitable for vegetarians and vegans.
  • Whey protein is always complete; some plant-based proteins or blends may be incomplete, depending on the mixture of plant proteins used. Additionally, „the amino acid profile of each plant-based supplement may vary slightly depending on the blend used,“ says Davis, while whey protein is relatively consistent.
  • Whey protein powders offer approximately the same amount of protein from brand to brand. Plant-based powders can vary significantly depending on the type of plant protein used.
  • Whey often has a mild taste; plant-based protein powders can be earthy, nutty, and sometimes bitter.
  • In general, less land, water, and energy are required for the production of plant-based proteins compared to animal proteins.

Similarities between Whey and Plant-Based Proteins

  • Both whey protein and plant-based protein powders provide protein that can help refuel and regenerate your muscles after a workout, according to research.*
  • Both types of powders can be easily mixed into a shake for a quick snack or meal replacement.
  • Both whey protein and plant-based protein powders are available in various flavors.

Which One is Better?

Close-up of protein powder in a scoop | Whey vs. Plant Protein

When it comes to the big battle between whey protein and plant-based proteins, according to Davis, there is limited evidence to suggest that one is superior to the other.

In fact, a study comparing whey protein and pea protein directly found that both options yielded similar results in key parameters such as body composition, muscle thickness, strength production, performance, and strength after following an eight-week high-intensity functional training protocol.*

„Muscle growth is the result of muscle training,“ says Davis. „Protein powders are simply a means to easily supplement losses.“

Which One Should I Choose?

Man preparing protein shake in bottle | Whey vs. Plant Protein

When choosing between whey protein and plant-based protein, it ultimately comes down to your personal preferences, including dietary habits and allergies.

Regardless of your choice, be sure to check the label. Many protein powders – both whey and plant-based – may contain additives such as artificial sweeteners, thickeners, and artificial flavors and colors. „Try to avoid those with high levels of additives,“ advises Davis.

If you opt for whey protein, be aware that there are three different types with varying protein content:

Beachbody Performance Recover contains both whey and plant-based formulations, providing 20 grams of high-quality protein per scoop to support muscle recovery, as well as pomegranate extract to alleviate post-workout muscle soreness.

For a healthy snack full of plant-based proteins, try our vegan Shakeology flavors: Chocolate, Vanilla, Cookies & Cream, Café Latte, Tropical Strawberry, and Snickerdoodle. They contain 16 to 17 grams of pea protein, probiotics, as well as beneficial fibers and minerals.

And remember, while you can increase your protein intake throughout the day with protein powders, you can also enhance your protein intake with whole foods. Check out our list of lean protein foods and vegan protein sources that you can add to your meals, regardless of your dietary preferences.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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